Anxiety and panic · About 2 minutes
The 5-4-3-2-1 grounding technique
When anxiety or panic takes hold, your mind races ahead. This simple exercise uses your senses to bring your attention back to the present moment, wherever you are.
When it can help
- During a panic attack, or when anxiety is building
- When you feel overwhelmed, numb or “spaced out”
- At night, when your mind won't settle
- Before a difficult conversation or appointment
Step by step
5: Things you can see
Look around slowly and name five things, in your head or out loud. The colour of a cup, a shadow on the wall, a crack in the ceiling.
4: Things you can feel
Your feet on the floor, the weight of your body in the chair, the texture of your sleeve, the air on your skin.
3: Things you can hear
Traffic outside, a clock ticking, your own breathing. Let the sounds come to you.
2: Things you can smell
If nothing stands out, move somewhere you can smell something, or think of two smells you like.
1: Thing you can taste
A sip of water, a mint, or simply the taste in your mouth right now.
Then take a slow breath and notice how you feel. It's fine if the feeling hasn't gone completely. Anxiety usually eases gradually, not all at once.
Helpful tips
- Go slowly. There are no right or wrong answers.
- Practise when you're calm, so it's easier to remember when you need it.
- It works well alongside box breathing.
A gentle note
These tools aren't a replacement for counselling or medical care. If something here brings up a lot for you, it's okay to stop. You don't have to work through things on your own.
More free resources
Box breathing
A steady four-count breathing pattern that helps calm your body when you're anxious or stressed.
Mood diary
A simple daily record to help you notice how your mood changes, spot patterns and see what helps.
Thought record worksheet
A worksheet to help you notice anxious or self-critical thoughts and find a kinder, more balanced view.
You don't have to work through it alone
If you'd like to talk things through with someone, your first 50-minute session is on me, in person in Leigh-on-Sea, online or by phone.